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Broccoli vs Mustard Greens - In-Depth Nutrition Comparison

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Significant differences between Broccoli and Mustard Greens

  • Broccoli is richer in Vitamin C, Folate, and Vitamin B5, while Mustard Greens are higher in Vitamin K, Vitamin A, Copper, Iron, Vitamin E , and Calcium.
  • Mustard Greens covers your daily Vitamin K needs 130% more than Broccoli.
  • Broccoli has 37 times more Choline than Mustard Greens. Broccoli has 18.7mg of Choline, while Mustard Greens have 0.5mg.

Specific food types used in this comparison are Broccoli, raw and Mustard greens, raw.

Infographic

Broccoli vs Mustard Greens infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Zinc +64%
Contains more Phosphorus +13.8%
Contains more Iron +124.7%
Contains more Calcium +144.7%
Contains more Potassium +21.5%
Contains more Magnesium +52.4%
Contains more Copper +236.7%
Contains less Sodium -39.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Contains more Zinc +64%
Contains more Phosphorus +13.8%
Contains more Iron +124.7%
Contains more Calcium +144.7%
Contains more Potassium +21.5%
Contains more Magnesium +52.4%
Contains more Copper +236.7%
Contains less Sodium -39.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +27.4%
Contains more Vitamin B5 +172.9%
Contains more Folate +425%
Contains more Vitamin A +385.4%
Contains more Vitamin E +157.7%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +25.2%
Contains more Vitamin K +153.4%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B6 - 0.18
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Contains more Vitamin C +27.4%
Contains more Vitamin B5 +172.9%
Contains more Folate +425%
Contains more Vitamin A +385.4%
Contains more Vitamin E +157.7%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +25.2%
Contains more Vitamin K +153.4%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B6 - 0.18

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
102
Mustard Greens
Mineral Summary Score
18
Broccoli
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
17%
Mustard Greens
Carbohydrates
7%
Broccoli
5%
Mustard Greens
Fats
2%
Broccoli
2%
Mustard Greens

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Mustard Greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.029g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Broccoli Mustard Greens Opinion
Calories 34 27 Broccoli
Protein 2.82 2.86 Mustard Greens
Fats 0.37 0.42 Mustard Greens
Vitamin C 89.2 70 Broccoli
Carbs 6.64 4.67 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 1.64 Mustard Greens
Calcium 47 115 Mustard Greens
Potassium 316 384 Mustard Greens
Magnesium 21 32 Mustard Greens
Sugar 1.7 1.32 Mustard Greens
Fiber 2.6 3.2 Mustard Greens
Copper 0.049 0.165 Mustard Greens
Zinc 0.41 0.25 Broccoli
Starch 0 Broccoli
Phosphorus 66 58 Broccoli
Sodium 33 20 Mustard Greens
Vitamin A 623 3024 Mustard Greens
Vitamin E 0.78 2.01 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.071 0.08 Mustard Greens
Vitamin B2 0.117 0.11 Broccoli
Vitamin B3 0.639 0.8 Mustard Greens
Vitamin B5 0.573 0.21 Broccoli
Vitamin B6 0.175 0.18 Mustard Greens
Vitamin B12 0 0
Vitamin K 101.6 257.5 Mustard Greens
Folate 63 12 Broccoli
Trans Fat 0 0
Saturated Fat 0.039 0.01 Mustard Greens
Monounsaturated Fat 0.011 0.092 Mustard Greens
Polyunsaturated fat 0.038 0.038
Tryptophan 0.033 Broccoli
Threonine 0.088 Broccoli
Isoleucine 0.079 Broccoli
Leucine 0.129 Broccoli
Lysine 0.135 Broccoli
Methionine 0.038 Broccoli
Phenylalanine 0.117 Broccoli
Valine 0.125 Broccoli
Histidine 0.059 Broccoli
Fructose 0.68 Broccoli

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.